This is an easy pumpkin soup recipe made from fresh pumpkin, flavored with spices and thickened with vegetables. A healthy pumpkin soup that’s full of flavor without cream, coconut milk, or stock!
Easy pumpkin soup without cream
A creamy pumpkin soup recipe with just 114 calories is so full of rich flavors and super easy to cook that it could become your most favorite soup for the fall season. The vegan pumpkin soup has no coconut milk and is flavored with mild spices and thickened with simple vegetables. Add some roasted pumpkin seeds for that perfect balance in taste and texture and you get a delicious silky smooth soup that’s full of goodness.
Why is this the best pumpkin soup?
Easy – This recipe uses simple ingredients that you’ll already have in your refrigerator or pantry.
Delicious – Bell peppers, carrots, onions and garlic sauteed and boiled with pumpkin and seasoned with cumin add an amazing flavor to the soup that can get you addicted.
Healthy – Pumpkin is naturally creamy, so you don’t need to add soup thickeners like flour or cornstarch to give body to the soup.
Full of fibre and nutrients– Pumpkins with their bright yellow-orange color are rich in the important antioxidant betacarotene (like carrots, which are also part of this recipe) and a ton of nutrients. Its high potassium content makes pumpkin a great post-workout food, even better than bananas.
Good for weight loss – Pumpkin is one of the best vegetables to include in your weight loss diet. It is low in calories, sodium, fats, cholesterol, and high in fiber. This is an under-estimated superfood that can help you in your weight loss goals.
This soup recipe does not add cream or coconut milk and so the weight loss benefits of pumpkin are brought straight to your table with pure deliciousness!
If you’re impressed and planning to add more pumpkin recipes to your diet, try this healthy mashed pumpkin recipe.
What you’ll need for the vegan Pumpkin Soup recipe
Pumpkin (Japanese pumpkin has been used here, but any pumpkin is good enough)
onions, garlic, carrot, yellow bell pepper– add flavor, nutrition and body to the soup. (healthy alternatives to cream or flour). You won’t really require stock or broth for this recipe, since it already has enough flavors to make you drooling for more!
ground cumin– the spice in this soup that makes all the difference.
some toasted pumpkin seeds for garnishing.
How to make pumpkin and carrot soup without cream
(You can find the exact measurements and instructions in the recipe card at the end of this page.)
Peeling the pumpkin
Do you find it hard to peel the pumpkin? I always do. Through repeated trials, I finally managed to figure out an easy way to do it. Halve the pumpkin, scoop out the seeds and roast the pumpkin halves with cut side down in the oven at 200 degrees C/ 400 degrees F for 20 minutes. After it cools down, it becomes easy to peel. Roasting the pumpkin also enhances the flavor of the soup.
A trick to make the soup extra creamy: Roast the whole bell pepper along with the pumpkin. After removing it from the oven, keep it tightly covered (to “steam”) for 10 minutes. You’ll find that the skin has wrinkled and almost peeling off. Remove the skin, core and seeds. Chop it up and add to the soup just before blending.
If you can peel fresh pumpkin easily, you can skip the roasting step and cook the diced pumpkin with other vegetables.
Roughly dice onions, garlic, carrot, capsicum (bell pepper) and the peeled pumpkin into chunks. Saute the onions and garlic in olive oil. Add the diced vegetables and water, bring it to a boil and simmer until the vegetables become soft for about 10 to 15 minutes. Cool and blend along with roasted and chopped bell pepper, ground cumin, salt and pepper using. Alternatively, you can use a stick blender.
The spice for pumpkin soup
The secret of this recipe lies in the spice, cumin powder. So don’t skip it. Make homemade ground cumin, if possible. Dry roast cumin seeds and grind them in a spice grinder. Store at room temperature in an airtight jar. It stays fresh for months.
I like to add a pinch of red pepper flakes (before blending the soup) for that tinge of spice to balance the sweetness of the pumpkin. It is a personal preference and completely optional.
Toasting the pumpkin seeds
Toast the seeds in a dry pan on low heat for 5 to 10 minutes until they start changing color. Sprinkle on the soup just before serving.
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